Hiking Preparation and Safety for Beginners

Plan around the descent

When planning a hike, many people only look at the time to the summit. But accidents usually happen on the way down, when you're tired and the light is fading. Before you set out, check the sunset time and choose a time well before it as your turnaround time, wherever you are. Posted trail times are based on an average hiker, so as a beginner assume it will take longer, and expect the descent to take about as long as the climb. In a group, set the pace to the slowest person.

Check before you leave

Weather on the mountain can be different from what you see below. Checking a few things before you go removes most of the risk.

• Mountain weather forecast: postpone if rain, strong wind or lightning is expected
• Trail closures: check official notices for closed or restricted sections
• Route length, elevation gain and where the exit trails are
• Sunrise and sunset times, and your turnaround time
• Tell family or a friend your route and when you expect to be back

Gear, even for an easy hill

Even on a local hill, getting lost or twisting an ankle can leave you on the mountain for hours. So pack for the case where you end up staying longer than planned. Sweat-soaked cotton dries slowly and pulls heat from your body in the wind, so quick-drying fabrics are a better choice.

• Hiking shoes with ankle support and grippy soles
• Enough water and snacks, plus an extra layer for wind or warmth
• A light separate from your phone, and a power bank
• A basic first aid kit, a hat, gloves and sunscreen

How to climb

Walk deliberately slowly for the first thirty minutes. Speeding up before your body is warm leaves you breathless with heavy legs. A good pace is one where you can still talk with the person next to you; take shorter steps than on flat ground and place your whole foot down. Take short, frequent breaks rather than sitting long enough to cool down, and sip water before you feel thirsty. When you start sweating, take off a layer to sweat less, then put it back on when you stop to keep warm.

Going down is more dangerous

Descending is easier on your lungs but harder on your legs, and with fatigue dulling your focus it's easy to slip or roll an ankle. Keep your knees slightly bent, shorten your steps and slow down even more on wet rock, fallen leaves or loose gravel. Trekking poles help spread the load off your knees on downhills. If the path is unclear, don't take what looks like a shortcut; go back to the marked trail.

• Short steps with slightly bent knees to absorb impact
• Step around wet stones, leaves and tree roots
• Don't descend on unmarked side paths
• If your legs start shaking, rest — rushing is how people fall

Signs it's time to turn back

Turning around with the summit in sight is disappointing, but it's the most important decision you make on a mountain. In any of the situations below, start descending regardless of your plan. Shivering and slurred speech can signal hypothermia, so get out of the wind, change into dry clothes to keep warm and call for help.

• Your turnaround time has passed
• The sky darkens, you hear thunder or the wind suddenly picks up
• Someone in your group is exhausted or complains of dizziness or headache
• You think you're lost — go back to a point you're sure of

Different risks each season

The same mountain carries different kinds of risk depending on the season. In summer the biggest dangers are heat and dehydration, sudden showers and lightning; in winter they are cold, ice and short days. In spring and autumn it may be warm below while the ridges and summit are cold and windy, and temperatures drop quickly after sunset. Shaded trails in winter can stay icy even at midday, so it's safer not to go without traction devices.

• Summer: start early, carry plenty of water and leave ridges and summits if you hear thunder
• Winter: warm layers and gloves, traction devices and an earlier turnaround time
• Spring and autumn: don't pack light just because it's mild at the trailhead

If something goes wrong

If you're injured or lost, stop first and move to a safe spot. Wandering drains your energy quickly and makes it harder for rescuers to find you. Use the numbered location markers along the trail or your phone's location to report where you are, and call the emergency number for help. Save your phone battery by avoiding unnecessary use. If you have a medical condition or haven't hiked in a while, start with easy routes, and stop immediately and get help if you have symptoms like chest pain or severe dizziness.